How To Gain Muscle Mass For Skinny Guys And Hardgainers

Are you too skinny? Do you want to bulk up? Then you’re on the right page. Over the next few minutes you’re going to learn exactly how to gain muscle mass.

Now this isn’t going to be some generic rehashed advice you will find in bodybuilding magazines or on some forum. This information is SPECIFICALLY for skinny guys who want to gain muscle mass. This isn’t for chubby guys… This isn’t for guys who already have a ton of muscle mass to work with…

This is only for skinny guys who have a difficult time gaining muscle mass and keeping it.

With that said, here’s what you need to do to get started:

FORGET the image you have of yourself in your mind. You’re no longer a skinny guy. See yourself 50 pounds heavier than you are now and hang onto that image. That’s going to be the new you. And as CRAZY as it sounds, you must see it in your mind before it will ever become a reality.

If you don’t really believe you can do this then just quit now because you’re wasting your time. But if you can project an image of what you WANT to look like 3…4…5 months down the road, then we’ve got something to work with.

Now that we’ve got your mind right, lets talk about weight lifting.

In order to gain muscle mass quickly, you’ll need to lift heavy weights. You’re going to lift 3 days a week. No more, no less.

Why 3 days? Because I said so.

No seriously, 3 days is optimal to allow your body time to recover and grow new muscle tissue. You’ve got to let your body rest between workouts or else you’re not going to get bigger, plain and simple. If you’re training more than 3 days a week you’re probably overtraining and that’s going to keep you skinny.

Listen I KNOW it sounds crazy, and I have guys ask me all the time, “3 days a week?? That doesn’t sound like enough.”

It is! Listen, I go over all of this in my Weight Gain Blueprint program and I don’t have room on this page to cover all the ins-and-outs of WHY. Just do it and watch what happens 🙂

Exercises To Gain Muscle Mass

Alright so what kind of workouts should you be doing in the gym?

Well, you should stick to all the compound exercises like…

Deadlifts

Squats

Military presses

Bench presses

Wide grip chin-ups

Barbell rows

…Things like that.

These are called compound exercises and they are going to slap the most muscle mass on your skinny body the quickest.

As you can see, you won’t be using any machines for the most part. Your main exercises will use free weights.

Workout To Gain Muscle Mass

Let’s talk about the rep range. The best rep range for gaining muscle is between 6 – 12 reps. Lifting weights in that rep range is how you gain muscle mass.

BUT… You’ll also want to throw a little bit of strength training in there as well.

The thing is, you need to lift heavier weights each week in order to make muscle gains. In order to lift heavier weights, your strength needs to increase. So you should also be lifting in the 2-4 rep range as well. This will increase your strength from week to week.

So now you get the idea of what you need to do to gain muscle mass when you walk in the gym… You need to focus on doing compound exercises, and you need to lift in the 2-4 rep range to build your strength, and also in the 6-12 rep range to build bigger muscles.

Do this for a week and check your results. If you’re hitting the gym and doing the things you’re supposed to be doing you should be making gains. If you’re not, then it’s probably because your calories are too low. If this is the case, then try bumping up your calories by 200 per day.

Keep doing this until you find your “sweet spot.” Maybe your sweet spot will be 23 x your bodyweight… Maybe it’ll be 18 x your bodyweight… I don’t know. But 20 is a good place to start for most skinny guys with a high metabolism.

Food To Gain Muscle Mass

Alright, so this is another important point that needs to be addressed… When I talk about eating more calories, that doesn’t mean eat pop tarts and Snickers bars. Of course what you put in your body will play a big part in how much muscle you gain.

So what’s the right food to eat?

Well you’ll need to pay attention to these 3 macronutrients:

Protein, carbs, and fat.

To gain muscle mass in the quickest way possible, each meal you eat should have these 3 macronutrients. Your body needs each of these to build muscle at an optimal rate.

So let me give you a few ideas of the kinds of food you can eat:

For carbohydrates you should focus on things like:

Brown rice

Whole wheat pasta

Whole wheat bread

Oatmeal

Beans

Fruit

Potatoes

Yams

For protein, get some of these things in your diet:

Chicken

Tuna

Lean beef

Fish

Cottage cheese

Whey protein

Eggs

And these are my favorite fat sources:

Natural peanut butter

Almonds

Walnuts

Flax seed oil

Olive oil

Fish oil

If you include this stuff in each meal you’ll be way ahead of 90% of the guys in the gym trying to gain muscle mass. Your diet will be a HUGE factor in how much muscle mass you gain.

As long as you get all your calories in and eat the food I just listed you’ll start making gains. It’s best to split your meals up into 6 meals throughout the day instead of 3 meals like most people eat.

This will help keep fat gains to a minimum, make it easier to take all those calories in, and it will ensure that your muscles have a constant supply of nutrients in order to grow.

So this is how to gain muscle mass the natural way. I hope you got a LOT of great info out of it. Leave a comment below and let me know what you think.

Now this stuff is just the tip of the iceberg. If you’re truly serious about gaining muscle mass in the fastest way possible take a look at WeightGainBlueprint.com. See you there!

Jeff Masterson

Jeff Masterson was once a "skinny guy" and had trouble gaining weight. As a hardgainer, he tried many things to gain weight but nothing seemed to work. Then he finally discovered what works and what doesn't work after much trial and error. Now he dedicates his time to training other hard gainers (skinny guys) how to gain weight and build muscle fast.

Jeff is not only the founder of Weight Gain Network, he also provides cutting edge training programs that help skinny guys bulk up and gain muscle. The Weight Gain Blueprint program is his most well-known muscle building program, and has been sold in over 40 countries worldwide with countless success stories.